Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
______________________________________________
GVCF-Run Club
730am
Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back
This will be used as a baseline
Link for the route:
http://www.walkjogrun.net/routes/current_route.cfm?rid=C73444D2-A72E-83F7-6F10DF2F92F9B058&success=1

"Batman and Robin"
AMRAP 26:00
Partner A: 400m run
Partner B: Max Burpees
Partner A: 400m run
Partner B: Max KB Swings
Partner A: 400m run
Partner B: Max Deadbug
Partner A: 400M Run
Partner B: Max Weighted Lunges
For each set, each partner only runs once and does movements once. They will then move on to the next couplet. If you finish the sequence in 26 minutes, you start back over from the top.
Score=total reps

Every year around this time we see a huge increase in goal setting for the new year. This is a good thing, and this article breaks it down nicely to help our fellow members set and hold on to these resolutions.
Our favorite: "Having Support Around You." This is something the coaches and community at Grapevine CrossFit have been so proud of. We are here and never to busy to help each and every one of you to be better. Whether it's setting a new lift PR, healthier habits at home, or just needing to unload about you week...that's what makes this a place a home away from home, not just a gym.
http://www.tabatatimes.com/making-new-year-fitness-goals-last/
_________________________________________________________
A....